One-Arm Preacher Hammer Curl

enums.exercise_tag.STRENGTHenums.exercise_tag.PULL

exercise_detail.body_part: enums.body_part.BICEPS

exercise_detail.description

The One Arm Preacher Hammer Curl is an isolation exercise targeting the brachialis, brachioradialis, and biceps brachii muscles. It is performed using a preacher bench and a dumbbell, focusing on the development of the forearm and upper arm strength. This exercise emphasizes the outer portion of the biceps and enhances grip strength.

exercise_detail.how_to_perform

Adjust the seat of the preacher bench so that your upper arm rests comfortably on the pad with your armpit at the top edge.
Sit on the bench and grasp a dumbbell with a neutral grip (thumb pointing up).
Extend your arm fully over the pad, keeping a slight bend in your elbow to maintain tension.
Curl the dumbbell upwards by contracting your biceps, keeping your wrist straight and elbow stationary.
Pause briefly at the top of the movement when your forearm is vertical.
Slowly lower the dumbbell back to the starting position, maintaining control throughout.
Repeat for the desired number of repetitions before switching arms.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

Ensure your upper arm remains in contact with the pad throughout the movement to isolate the biceps effectively.
Use a controlled motion; avoid swinging or using momentum to lift the weight.
Focus on squeezing your biceps at the top of each curl for maximum contraction.
Keep your core engaged and maintain a stable posture to prevent any unnecessary movement.
Start with a lighter weight to perfect your form before progressing to heavier dumbbells.
Breath out as you curl up and inhale as you lower the weight for optimal breathing technique.

exercise_detail.common_mistakes

Allowing the elbow to move away from the pad, reducing isolation of the biceps.
Using momentum by swinging the arm or body, decreasing muscle engagement.
Curling the wrist at the top of the movement, causing strain on the wrist joint.
Not fully extending the arm at the bottom, limiting the range of motion.
Positioning the shoulder too high, leading to improper alignment and reduced effectiveness.
Gripping the dumbbell too tightly, causing forearm fatigue before the biceps are fully worked.
Leaning forward or backward, compromising posture and muscle isolation.
Rushing through the movement, reducing control and increasing the risk of improper form.